Public Whiteboard

Components

Front Squat

Blitzen

Settings

Workout

Friday

“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.” Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application. Gaining knowledge, in and of itself, is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”. Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice. Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after, is knowledge in action.

Strength

Front Squat

On the 1:30 x 7 Sets:
1 Tempo Rep
Tempo:
-10 Second Negative
-No Pause in Bottom
-Full Speed Stand

-Completing 1 front squat from the rack every 90 seconds, working a slow tempo on the way down

-Tempo:
10 Seconds Down, No Pause, Stand Fast

-Start around 55% of your 1RM Front
-Squat and build to a heavy single for the day
-Rounds begin on the:
0:00 - 1:30 - 3:00 - 4:30 - 6:00 - 7:30 - 9:00

Metcon

Blitzen (Time)

5 Rounds:
20/15 Calorie Row
10 Thrusters MRx: 75/45, Rx: 95/65, Rx+:115/85

- This is a repeat workout from 1/15/21. There have been slight modifications made to age group tracks.

- Conditioning Category: Threshold. Athletes should aim to move through this workout at their maximal sustainable pace.

- Row: Should take less than 1:30 to complete each round.

- Thrusters: Loading should not exceed 65% of your 1Rm thruster. Barbell should come from the floor.

- Score: Total time it takes to complete the workout.

STIMULUS
GENERAL
-"Blitzen" is a repeat workout from 10.29.18
-Expect the 5 rounds to take between 8-15 minutes to complete

THRUSTERS
-The barbell in "Blitzen" starts from the floor, not the racks
-This should be a moderate thruster weight that can be completed in 1-2 sets each round
-Aim for something 1 weight jump up from what you're accustomed to using in common thruster workouts

STRATEGY
THRUSTERS
-The workout today will be dictated by our thruster approach
-The goal here is to pick a break-up strategy that we can realistically hold across the 5 sets
-1 set is awesome, but only if that is something that can be maintained
-If you're planning on 2 sets at some point, let's do that from the beginning
-When we plan the break, the rest is a lot shorter than if we're forced to break because of fatigue

ROW
-Row at a pace that supports your strategy on the barbell
-This is ideally the fastest pace that allows for an immediate transition to the bar for your planned set
-You should be able to get off the rower, walk to the barbell, and start your first set of thrusters
-This is better than rowing fast, taking a long chalk break, then starting the thrusters
-Row methodically, focus on your breathing, and smash the barbell

Whiteboard:

Friday, December 20, 2019

Male Clients